400m Time Predictor
The 400m is the longest sprint and the hardest to predict: speed sets your ceiling, but speed endurance decides how much of it survives the last 100 metres. Enter a recent 200m, 300m or 800m time to get a realistic 400m target.
Quick answer: a 25.00 s 200m converts to about 56.80 s for the 400m (typical range 54.38 s to 1:00.25).
How it works
RacePotential's sprint model treats the 400m as a speed-endurance event. From a 200m it estimates how much speed you lose in the second half; from an 800m it works down from your endurance. The range is wider than for 100m and 200m predictions because 400m runners differ a lot in how well they hold speed. Entering both a 200m and an 800m narrows it.
Training advice
Build speed endurance with reps of 250–350m at race pace or faster and long rest, plus special-endurance sessions such as 2–3 × 300m. Do not neglect pure speed: a faster 200m raises your 400m ceiling. Race tactics matter too; most good 400m races are run with a first 200m only 1–2 s faster than the second.
Frequently asked questions
How do I predict 400m from 200m?
Enter your 200m time above. For a typical club athlete the 400m comes out at about twice the 200m plus 5–7 seconds (a 25.0 s 200m gives about 57 s). Trained 400m specialists close that gap to 3–4 seconds; pure short sprinters lose more.
What is a good 400m time?
Fast high school boys run about 48–51 s and fast high school girls about 56–59 s. Untrained adults are usually above 65 s. The world records are 43.03 s (Wayde van Niekerk) and 47.60 s (Marita Koch).
Can a 300m time predict my 400m?
Yes, and quite well, because the 300m covers most of the speed-endurance demand of the 400m. It is a popular time trial for that reason.